Healthy Eating tips for kids....

Chicken Salad

10 Healthy Eating Habits for the Holidays

Half of Americans' annual weight gain occurs during the holiday period? And despite our New Year's resolutions, studies show that some of that weight sticks around forever. I'd never tell you not to indulge on Thanksgiving and other special holidays, but don't throw out your healthy eating habits and let the next six weeks turn into a free-for-all. These tips on eating sensibly can help you savor holiday delicacies but still fit into your clothes come 2013.

1. Prepare for the office onslaught. Most American offices will be filled with boxes of chocolates and gift basket goodies over the coming weeks, so if you work in one, arm yourself with alternative healthy food options. "Stash your own snacks in your desk or the office fridge so you won't be tempted to grab a handful of holiday candy when hunger strikes," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet and founder ofthe F-Factor Diet. "Dried fruits and nuts, or a piece of string cheese or carrots are all healthy choices."
2. Remember, "If it's Thick, it will Stick." Zuckerbrot suggests you keep this mantra in mind—it's those high calorie condiments like gravy, butter and heavy dressings that can really jack up the calorie counts of holiday meals.
3. Load up on bod-friendly food first. When at a party or celebratory meal, fill up on healthy food options that are high in fiber before moving onto the more decadent eats. "For example, hover over the vegetable sticks, fruit, plain chicken pieces, and things like that. Then move on to some of the less healthy, but yummy, offerings," says Zuckerbrot. "You will be less likely to overindulge on these foods if you have already filled up on some of the healthier items." Same goes for Thanksgiving and other big holiday dinners: Make sure you've eaten plenty of salad and veggie sides before you go for a second helping of mashed potatoes.
4. Make red wine your drink of choice. If you like to toast the holidays with something stronger than seltzer, do it with red wine. Not only do piles of studies show that red wine is good for cardiovascular health, one released earlier this year found that (very moderate)red wine consumption may even help prevent breast cancer (this is major good news for wine-lovers like me, since women are usually told that any alcohol consumption raises breast cancer risk). But whatever you drink, keep in mind that alcoholic beverages usually contain about 150 calories per glass, and "avoid drinks made from mixes and frozen cocktails, like margaritas and daiquiris, and definitely say no to the eggnog," says Zuckerbrot.
5. Load up on spicy food. "Spices such as cinnamon, ginger, cayenne pepper, garlic, hot peppers, mustards and chili sauce are known to spike thermogenesis, the heat-producing effect of calories that raises metabolism," says Zuckerbrot. "Ginger for example, can boost metabolism by up to 20%, making pumpkin bread and gingerbread cookies great holiday treats."
6. Don't nibble while you cook. Too much "sampling" of food while you're preparing it can mean eating a whole meal's worth of calories before the big meal even starts!  This "Thanksgiving Cook Calorie Guide" slideshow over at CookingLight.com vividly shows how it can happen. 
7. Favor low-carb apps: "Instead of pigs in a blanket, which are 460 calories per serving, look for appetizers like chicken or beef kabobs, chicken satay or lean turkey meatballs, which are all less than 200 calories per serving," says Zuckerbrot. Similarly, approach the cheese plate by trying thin slices of firm cheese on their own rather than smearing brie onto slices of baguette. Crudites are always a good option, as long as you go easy on the dip. Shrimp cocktail is a better choice than crab cakes, points out Zuckebrot, since crab cakes contain fattening fillers and are often fried.
8. Stay trim with the right turkey. "White meat is lower in calories and saturated fat than dark meat, and provides a great source of lean protein," says Zuckerbrot.
9. Have a filet mignon feast.  Filet mignon is a leaner cut of beef than prime rib. "If prime rib is a holiday tradition in your home, it might just be time to start a new one. This cut of beef comes from the fattiest part of the cow, and one piece packs in a whopping 750 calories and 45 grams of fat," says Zuckerbrot.  "Instead, try filet mignon—a 4 ounce steak is only 180 calories and 8 grams of fat."
10. Pick pumpkin over pecan. I love me some pecan pie, but can't deny that pumpkin is a better choice for your bod.  "At 500 calories and 37 grams of fat, pecan tops the list of worst pies out there," says Zuckerbrot. While the nuts do contain some heart-healthy monounsaturated fat, the filling is chock full of butter and corn syrup. "Pumpkin pie has 316 calories and 14 gram fat per slice, plus pumpkin is a good source of fiber and vitamins A and C," she says.

But perhaps the most important tip on eating healthy at the holidays is this: When you've overindulged at a celebration, do NOT make it an excuse to go into a downward spiral of gluttony that lasts for days or weeks. Resume your healthy eating habits starting at breakfast the next morning, and look forward to indulging a little at the next special occasion.

15-Minute Asian Tuna - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe

If you don't know what to serve for dinner tonight ...

Our Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating.

15-Minute Asian Tuna

Prep and Cook Time: 15 minutes

Ingredients:

4 6 oz tuna steaks

1 TBS fresh lemon juice

1 cup minced scallion

3 medium cloves garlic, pressed

1 TBS minced fresh ginger

2 cups thickly sliced fresh shiitake mushrooms (remove stems)

1 TBS chicken broth

1 cup fresh squeezed orange juice

2 TBS soy sauce

2 TBS chopped cilantro

salt and white pepper to taste

Directions:

Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot.

Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.

Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.

Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.

Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro.

Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.

Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Serve with

Napa Cabbage Salad

Seaweed Rice..

Healthy Food Tip

If shellfish are bottom feeders and contain toxic chemicals, why do you include them among the World's Healthiest Foods?

In The World's Healthiest Foods book and WHFoods website, we have tried to limit the analysis of foods and food benefits to factors that have been documented in peer-reviewed, Western science research studies. I don't believe that's the only way to evaluate food, but it's the approach we were most comfortable with in constructing the list of the World's Healthiest Foods. When we looked at the published research on shellfish, we came to the conclusions that are presented in the book and on the website.

I'm especially concerned at the present time about the potential toxic residues found in virtually all fish and shellfish. But from a Western science research standpoint, there are also some well-documented benefits from shellfish. For example, the mineral selenium — so often deficient in the diet of American adults — is provided by shrimp in a concentration difficult to obtain from many other foods.

One type of shellfish that raises special concerns for me is shrimp. As of 2003, almost 90% of all shrimp consumed in the United States were imported from Asia and Latin America, with China, Vietnam, and Thailand serving as the three top suppliers. These shrimp imports totaled about 1.5 billion pounds! U.S. shrimp farms produce approximately 12 million pounds of shrimp each year, but that amount is less than 1% of the total shrimp imports. This huge imbalance between imported and domestically produced shrimp can be problematic due to problems with contamination in certain Asian fish farming operations and also with lack of sustainable practices on the part of many fish farming operations.

One website I like for identifying high-quality shrimp retailers and shrimp-serving restaurants is the Monterey Bay Aquariums' Seafood Watch. Their website address is: http://www.montereybayaquarium.org/cr/seafoodwatch.aspx. You can use their Seafood Guides and Visit our Restaurant Partners links to locate high-quality fish in the U.S., including shrimp and other commonly eaten shellfish. When it comes to purchasing shellfish — and all types of fish well — I also encourage you to ask your grocers, or fishmongers, or whoever is responsible for providing your fish, as many questions as necessary to get an idea about its overall quality and sustainability.

Scientists Cook Up World’s Healthiest Meal

Scientists have cooked up what they are calling  the world’s healthiest meal.

Leatherhead Food Research, an independent research company in the U.K., incorporated 222 food health claims approved by the European Commission to create the healthiest airline meal.

“I thought of the airline meal concept when flying back from Vitafoods in Geneva. I had spent three days talking about health claims and at a round table event I suggested that Leatherhead could make a product with all 222 claims, no problem! It wasn’t that simple, but we did it within one week!” said Leatherhead CEO Dr Paul Berryman in a statement.

The result?  A fresh and smoked salmon terrine, a mixed salad with extra virgin olive oil dressing, a high-fiber multigrain roll and a chicken lentil casserole. For dessert, a yogurt custard, paired with spring water and a cranberry, raspberry and elderflower sports drink to wash it down.

The meal also offers a berry meal replacement shake and hot chocolate for melatonin deficiencies while traveling.  It’s packed with superfoods that contain energy, vitamins and electrolytes as well as nutrients that help with iron absorption and reduce cholesterol.

“Our airline formula is just an illustration of what we can do. Leatherhead Food Research is ideally placed to help companies make new claims through regulatory advice, product formulation and our state-of-the art human intervention studies,” said Berryman.

Salt in Your Food: The Effects on Health

In “Salt, We Misjudged You” (Sunday Review, June 3), Gary Taubes contends that decades of studies have failed to demonstrate that diets high in salt, or sodium, are harmful, and that advocates of restricting salt “essentially rely on the results from a 30-day trial of salt.”

In fact, huge amounts of evidence from animal, clinical, cohort and intervention studies demonstrate that high-sodium diets raise blood pressure, and that higher blood pressure promotes heart attacks, strokes and kidney disease.

Critics of efforts to reduce salt acknowledge that studies show those two relationships, but demand studies that directly link lower salt to lower risk of heart disease. Such studies have now been done.

The 15-year follow-up on the Trials of Hypertension Prevention found a 30 percent reduction in the risk of heart attacks, strokes and other cardiovascular events.

As the Institute of Medicine recommended in 2010, it’s high time that the Food and Drug Administration began limiting sodium in packaged and restaurant foods.

Global Food Ingredients Market Report: 2012 Edition

With great strides in global economic development, witnessed in past few decadmes, significant changes in the social food consumption habits have become a reality. Today, food in numerous forms and varieties is being commercially produced and preserved to meet the varying needs of the modern day society. Food ingredients industry is not only well established but is certain to flourish to meet the requirements of ever expanding food industry and changing social eating preferences. The volume sales of food ingredients, world over, are expected to register a CAGR of approximately 2.7% during 2011-2014.
The major product segments of food ingredients industry include flavors, sweeteners, dairy proteins, cultures, colors, enzymes, and other functional ingredients. The rise in demand for flavors and sweeteners has experienced significant growth in the recent past. With increased consumption of processed food and change in customer preferences, the use of colors and flavors has increased manifold and is expected to further expand in the times to come. Further, the continuing demand for low calorie food would ensure a strong growth in the market for high intensity sweeteners. The important application areas of food ingredients are savory, beverages, dairy, supplements, and bakery products, among others.
When there is general economic development all business activities grow. Growth of food ingredients market is no exception in the wake of global economic development. Further, as global population is on the rise, especially that of middle class, food ingredient market is inevitably growing to meet the increased food requirement. Demand for food ingredients is also fast accelerating to meet the requirements of growing retail food and beverage industry. Moreover, in the present scenario, as people are showing greater concern and focus on health aspects, the food ingredients industry is positively responding by offering solutions addressing this need. However, the industry also faces certain challenges which could dampen its growth prospects. It is established off late, that the numerous food ingredients used in the preparation and preservation of food are also causing health hazards. This is compelling the food ingredient manufacturers to invest in R&D and bring forth non-hazardous ingredients, suitable for use. In addition, the global ingredients industry struggles to meet the challenge of strict regulatory requirements being imposed by authorities world over.
Food ingredients industry is an intensely competitive marketplace with numerous companies operating in the market, ranging from specialist manufacturers to diversified players. Kerry Group is the leading player in the global food ingredients market, offering the broadest portfolio of products. The other significant players include DSM, DuPont, Tate & Lyle, Givaudan, and Chr Hansen, among others.
The present report offers an analysis of the global food ingredients market with a special focus on sub-segments like flavors, sweeteners, food colorants, cultures and enzymes market. It also discusses key growth drivers, opportunities and major challenges faced by the food ingredients industry. The report also profiles major players in the food ingredients market.
By combining SPSS Inc.'s data integration and analysis capabilities with our relevant findings, we have predicted the future growth of the industry. We employed various significant variables that have an impact on this industry and created regression models with SPSS Base to determine the future direction of the industry. Before deploying the regression model, the relationship between several independent or predictor variables and the dependent variable was analyzed using standard SPSS output, including charts, tables and tests.1. Overview
2. Global Food Ingredients Market
2.1 Market Size
Market Volume
Regional Growth
Major Segments
2.2 Geographical Segmentation 2.3 Customers Split of Food Ingredients Market 2.4 End Market of Food Ingredients
3. Food Ingredients - Segment Analysis
3.1 Global Flavors Market
3.1.1 Market Size
3.1.2 Market Characteristics
3.1.3 End User Applications of Flavors
3.1.4 Flavor Market Trends
3.1.5 Key Growth Determinants in the Flavor Segment
3.1.6 Competition in the Flavor Market
3.2 Global Sweetener Market
3.2.1 High Intensity Sweetener Market (HIS)
3.2.2 Natural No Calorie Sweetener – Stevia
3.2.3 The US Sweetener Market
3.2.4 Chinese Sweetener Market
3.3 Global Food Colorants Market
3.3.1 Market Size
3.3.2 The Switch to Natural Colors
3.4 Food Cultures Market
3.5 Food Enzymes Market
4. Market Dynamics
4.1 Growth Drivers
4.1.1 Global Economic Development 4.1.2 Global Population Growth 4.1.3 Growth in Retail Food and Beverage Market 4.1.4 Growing Middle Class 4.1.5 Increasing focus on health
4.2 Challenges
4.2.1 Strict Regulatory Requirements 4.2.2 Health Hazards Associated with Food Additives
5. Competitive Scenario
Competitive OverviewMarket Share
6. Company Profiles
6.1 Kerry Group plc
Business Description
Key Financials
Business Strategies
Investing in Innovation
Growth through Acquisitions
6.2 Royal DSM N.V. (DSM)
Business Description
Key Financials
Business Strategies
Focus on Emerging Markets
Growth through Acquisitions/Partnerships
6.3 Tate & Lyle
Business Description
Key Financials
Business Strategies
Expansion of Specialty Food Ingredients Business
Constant Product Development
6.4 E. I. du Pont de Nemours and Company (DuPont)
Business Description
Key Financials
Business Strategies
Focus on Inclusive Innovation
Creating a Differential Management
7. Market Outlook
7.1 Market Forecast
7.2 Forecast Methodology
7.2.1 Dependent and Independent Variables
7.2.2 Correlation Analysis
7.2.3 Regression Analysis
List of Charts
Global Food Industry Revenues, 2001-2010
Global Food & Beverage Ingredients Market - by Volume, 1999-2010
Global Food & Beverage Ingredients Volume Growth – by Regions, 1999-2010
Global Specialty Food Ingredients Market by Segments – by Value, 2010
Geographical Segmentation of Global Food Ingredients Market, 2010
Customer Split of Food Ingredients Market, 2010
Global Food Ingredients Market by Application, 2011
Global Flavor Market Revenues, 2009-2011
Global Flavor Market Breakdown by End User Application, 2010
Market Share of Leading Players in Global Flavor Market, 2010
Classification of Sweeteners
Global Sweetener Market Breakup by Value, 2009
Global High Intensity Sweetener (HIS) Market, 2005-2010
Global High Intensity Sweetener Market – Value Share by Type, 2010
Global High Intensity Sweetener Market Breakdown by Region, FY11
Worldwide Market for High Purity Stevia (Reb A) Extracts, 2009-2015E
Value Share of Sweeteners Market in the US, 2009
Production Volume of Sugar and Starch Sweeteners in China, 2004-2011E
Global Food Colorant Market Size, 2007-2011E
Global Food and Beverage Color Market by Segments, 2011E
Natural Colors Share of Value by Region, 2009
Natural Color Penetration (by Volume) in Food and Beverages, 2011E
Percentage of New Launches of Confectionary that Contains Natural Colors, 2011E
Global Industrialized End-Product Market, 2009-2016
Global Industrial Enzyme Market by Industries – by Value, 2010
European Food Enzymes Market, 2011 & 2016F
Development of GDP, 2010-2011
Global Population Growth, 2005-2012F
Global Retail Packaged Food – Annual Growth in Key Markets, 2011-2015
Global Retail Beverage Market – Annual Growth in Key Markets, 2011-2015
Change in Middle Class by Region, 2010-2020
Leading Players in Food Ingredients & Flavors Market- Revenue Comparison, 2011
Market Share in Global Specialty Food Ingredients Market Segment, 2010
Kerry's Revenue Breakdown by Business Segments, 2011
Kerry's Revenues and Net Income, 2007-2011
DSM's Revenue Breakdown by Business Segments, 2011
DSM's Revenues and Net Income, 2007-2011
Tate & Lyle's Revenue Breakdown by Business Segments, 2011
Tate & Lyle's Revenues and Net Income, 2007-2011
DuPont's Revenue Breakdown by Business Segments, 2011
DuPont's Revenues and Net Income, 2007-2011
Global Food and Beverage Ingredients Market Volume Forecast, 2010-2014F
List of Tables
Types of Food Ingredients
Comparison of Various Types of Caloric Sweeteners
Sugar and Sweetener Market Size-by Segments, 2010E
Comparison of Major Artificial High Intensity Sweeteners
Potency of Types of Steviol Glycoside from Stevia Plant
Comparison of Stevia with Other Sweeteners
Application of Natural Colors in a Variety of Food Industries and Applications
Application of Cultures
Competitors Matrix of Food Ingredients and Flavors Market
Dependent & Independent Variables, 2004-2010
Correlation Matrix
Model Summary – Coefficient of Determination
Regression Coefficients Output
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